Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/leek

Leek

CARBS

14.15 g

PROTEINS

1.5 g

FATS

0.3 g

Leeks are a low-calorie, nutrient-dense vegetable suitable for a diabetes-friendly diet, primarily due to their low carbohydrate content.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: 4

Fiber: 1.8 g

Key Nutrients: Vitamin K, Vitamin A, Folate, Iron

Health Impact: Leeks have a low glycemic index and minimal impact on blood sugar levels, making them suitable for managing diabetes.

💉 Suggested Bolus

Consider a smaller insulin bolus due to the low glycemic load, and time insulin administration to coincide with the peak glucose response if needed.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein and can help balance the meal, keeping blood sugar levels stable.
Stir-fried tempeh – Provides a low-carb protein source that complements the mild flavor of leeks.
Almond flour pancakes – Low-carb alternative to traditional pancakes, good for adding bulk to meals without spiking glucose levels.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein that helps moderate blood sugar levels when paired with low-carb vegetables like leeks.
Pan-seared salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity and reduce inflammation.
Beef stir-fry – Provides high-quality protein and essential nutrients, making it a hearty, low-carb meal option.

🥄 Smart Substitutes

Asparagus – Lower in carbs and provides antioxidants like glutathione, which helps fight against disease.
Green beans – Similar texture with even fewer carbs, plus a good source of vitamin C and dietary fiber.
Celery – Very low in carbohydrates and can add a crunchy texture to dishes similar to leeks.

⏱ Blood Sugar Timeline

0–15 min: No significant impact on blood sugar levels.
30–60 min: Minimal impact on blood sugar, as leeks are low in carbohydrates.
2–3 hr: Stable blood sugar levels due to the high fiber content and low glycemic index.

“Many in the low-carb diabetes community find that incorporating fibrous vegetables like leeks into their meals helps manage hunger while keeping blood sugar levels in check. They are appreciated for their versatility and mild flavor, which makes them easy to incorporate into a variety of dishes.”
— BCDF community member

🧠 Lowering Impact Tip

Pair leeks with high-fiber or high-protein foods to further slow digestion and glucose absorption.

🤔 FAQs about Leek

Can leeks be eaten raw in a low-carb diet?

Yes, leeks can be eaten raw and are excellent in salads. They are low in carbs and high in fiber, making them suitable for a low-carb diet.

Are there any particular cooking methods for leeks that are best for diabetics?

Steaming or sautéing leeks in healthy fats like olive oil can be beneficial, as these methods preserve the nutrients and prevent unnecessary carb additions.

What are the best spices or herbs to pair with leeks for a low-carb diet?

Herbs like thyme, parsley, and tarragon complement leeks well without adding carbs. They enhance flavor while keeping the dish healthy and low-carb.

Have a question about Leek or any other topic related to diabetes?

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